Planned versus recorded training
Compare the programme's planned sets with what you recorded. Keep changes in movements, working sets and compatible measures visible.
Explore Training AtlasiPhone · Android
Your training.
In your hands.
Ultimate Lift brings programme instructions, detailed workout recording, movement guidance and training review together on your phone.
Choose your training, record the work and review the detail behind your progress. The same record is available in the portal.
Ultimate LiftF
Today
SampleNext programmed session.
Training goalBuild my barbell strength
↗Strength Wave Builder Wave 02
Bench Day ↗
Up next · Week 4 · About 65 min
13 of 36 sessions completed9 weeks
View your programme →Week 41 / 4 sessions
✓Squat
02Bench
03Deadlift
04Press
Low-bar squat · Same five reps72.5 kg × 5+2.5 kg
Low-bar squat · Compared with Week 1
See the recorded sets ↗⌂ Today▤ Workouts▥ Progress⊞ Tools◎ Profile
Goals & targets
Goals, priorities and training targets.
Define a training goal, select priorities and set weekly targets. Ultimate Lift keeps these settings available during programme selection, session logging and training review.
Define a training goal.
A goal provides a reference point for programme selection, independently planned sessions and recorded training review.
Select training priorities
Strength, Hypertrophy, Power and Endurance define the four primary training perspectives.
Define the outcome
Examples include barbell strength, a lifting milestone or a consistent weekly training pattern.
Review the goal
Compare the goal with training history and update it when priorities change.
Training profile and programme selection.
Record the training context that informs programme selection, then choose a structured programme or independently planned session.
Experience and equipment
Programme pages state commitment, prerequisites and intended audience before enrolment.
Training approach
Follow a structured U8L programme or record independently planned sessions. Both approaches use the same training record.
Initial session
Programme selection leads into a schedule and session preview. Today identifies the next session.
Editable settings
Goals and weekly targets remain available after onboarding and can be revised as priorities change.
Weekly target metrics.
A goal defines the intended outcome. A training target defines the sessions and sets to track. A completed weekly target is distinct from a measured gain in strength or muscle.
Strength
Track heavy sets against the weekly target you choose. Open the underlying training to see what contributed.
Hypertrophy
Review working sets by muscle and compare them with your chosen weekly targets.
Power
Keep track of recorded power sets against your weekly commitment.
Endurance
Review recorded lifting volume in kg-reps (load multiplied by repetitions) across the week. This is a measure of logged work, not a test of cardiovascular fitness.
Edit from your phone
Reach target settings from the rings and your profile. Review the same choices in the portal. Adjusting a target leaves your recorded training intact.
Ultimate LiftF
Weekly targets
SampleWeekly target tracking.
Training goalBuild my barbell strength
Strengthheavy sets / week
12Hypertrophyworking sets / muscle / week
18Powerpower sets / week
6Endurancekg-reps / week
5,000Sample settings. Targets describe recorded training; they do not measure gains in strength or muscle.
Adjust a sample target →⌂ Today▤ Workouts▥ Progress⊞ Tools◎ Profile
Goal definition and weekly targets.
The sample goal and strength target appear together on Today. Each priority is reviewed independently; one goal does not modify other settings.
Review your progressSample target configuration
Training goal and weekly target.
On your Today screenBuild my barbell strength
Strength target: 12 heavy sets this week.
Workout recording
Planned and recorded set data.
View the planned target before lifting, then record the performed set. Ultimate Lift keeps programme instructions, movement guidance and set data together during training.
Session structure.
The session remains in its authored order from preparation to final assistance. Detailed instructions remain available without obscuring the active set.
The planned work
Keep target weights, rep ranges, effort, tempo and rest beside the set. See what comes next without losing your place.
Preparation and working sets
Follow warm-ups and lift-specific ramp sets before the main work. Keep different set roles clear in the record.
Assistance and pairings
Move through secondary lifts, pulling work and paired assistance in the intended sequence.
A changing training week
Move a scheduled session when life changes. When equipment is taken, inspect alternatives and keep the original programme intent available.
Record set data.
Record the set, then add the information required for later review. The record can include more than load and repetitions.
Load and reps
Record what you actually lifted. Planned targets remain separate, so the review can show where the session matched or changed the plan.
Effort and execution
Keep RPE, RIR, tempo and rest alongside the set. Notes add context that a load chart alone cannot explain.
Individual reps
Open rep-level information when you need a closer record of the set.
Movement-specific measures
Capture the relevant work, including duration and distance where the movement calls for them.
Your observations
Remember the useful details: how a set went, why you changed it, or something to revisit next time.
Reference material in session.
Consult movement guidance, earlier sets or loading tools without leaving the session.
Movement guidance
Watch the demonstration, check the setup and read the coaching points for the lift you are about to perform.
Plate Pilot
Translate a target into the plates on the bar. Match your gym setup and inspect the per-side breakdown.
Previous training
Revisit earlier recorded sets and accepted strength records for context. Make your own decision about today’s work.
Review the session
See the completed session and the information you recorded before moving on.
Movement guidance
Movement technique and anatomy.
Review movement demonstration, setup, execution, muscle roles and joint involvement. The reference remains available beside the active session.
Movement technique.
Move from seeing a lift to understanding how to approach it. Keep the demonstration and written guidance within reach of your session.
Movement video
Watch published U8L demonstrations for supported movements. See the setup and execution rather than relying on a name alone.
How to perform it
Read the starting position, movement sequence and finishing position. Return to the part you need before a set.
Coaching notes
Look through practical cues, common errors and cautions to understand the movement more fully.
Movement identity
Navigate names, equipment and variations while keeping the underlying movement clear.
Muscle and joint involvement.
Interactive 3D anatomy makes the underlying information easier to explore. Move between the lift, the muscles involved and the joints that participate.
Muscles
Inspect primary, secondary and stabilising roles. Move from an anatomical view into the supporting movement detail.
Joints
Understand which joints are involved and explore the related movement guidance and cautions.
Multiple views
Explore the body from different angles and focus on the area you want to understand.
Useful context
The anatomy view describes movement involvement. It does not measure your individual muscle growth, activation or joint health.
Reference material and training history.
Open the reference when you need it, then return to the session, programme or history that prompted the question.
Alternatives
Inspect related movements and equipment options before choosing a swap. Keep the original plan visible in the training record.
Your history
See earlier recorded sets for the movement, including relevant strength records.
Programme context
Understand where the lift appears in your programme and how the planned sets compare with what you completed.
Library depth
Explore 900+ movement definitions, 3,500+ names and aliases, 150+ muscle references and 30+ joint references. Video coverage varies by movement.
Progress
Training history and progression.
Review completed sessions, individual lifts and programme progression in one record. Compare recorded training across weeks and blocks.
Recent training history.
Start with a completed-session recap, a lift comparison or a recent record. Each view leads back to the sets and sessions behind it.
Your lift history
Follow recorded sets across time. Look at load, reps and effort together, then open the sessions behind a change.
Records with context
Keep accepted 1RMs, estimated strength evidence and personal records clear. A planned increase is different from an improvement you actually recorded.
Personal milestones
Mark useful points in your training: a completed block, a recorded lift milestone or a week you followed through on.
Your next step
Move from a review to the programme or session you are following. The record gives you context for your next choice.
Programme progression.
Look beyond a single workout. Relate completed sessions to the week, block and programme they belong to, with the authored plan available beside them.
Programme continuation
Know the current week and phase, the sessions you have completed and the sessions still ahead.
Planned and completed
Compare programme intent with recorded training across the session, week, block and whole programme.
What you trained
Explore the movements, muscles, body areas and joints involved in your recorded sessions.
Changes you can inspect
See the effect of swaps, missed sessions and additional movements on the training record. The facts stay available for your own judgement.
Records behind the summary.
Use the overview to find the session history, lift records and completed sets behind a summary.
Session Replay
Revisit the workout in sequence, with the planned and performed sets, movement detail and notes together.
Weekly targets
See recorded sessions against the targets you chose. Change future commitments deliberately, without turning activity totals into a score for your fitness.
Strength levels and rep ranges
Use strength references and recorded rep-range evidence for context, alongside the individual sets that support them.
Body metrics
Keep measurements and their history alongside your training. Review changes over time without attributing every change to a single workout.
The portal
Review a programme or block on a larger screen, using the same training history.
Ultimate LiftF
Training history
SampleCompare recorded training across weeks.
Low-bar squat · Recorded sets+2.5 kg
Five repetitions at a higher recorded load.
Week 170 kg × 5
Week 472.5 kg × 5
Programme13 / 36 sessions
This week1 / 4 sessions
Next sessionBench Day
Illustrative recorded history. Load change is one indicator; effort and execution remain relevant context.
See your progress →⌂ Today▤ Workouts▥ Progress⊞ Tools◎ Profile
Four primary training emphases
Training analysis across weeks.
Separate sample weeks show how a summary links to detailed set data. Select a pillar, compare periods and inspect each movement’s contribution.
Your training / Weekly reviewIllustrative history
Strength
Heavy-set volume and relative intensity
Heavy sets
12 setsWeek 4 · Week 3: 8 setsWorking sets that qualify as heavy relative to a compatible 1RM reference. Warm-ups and sets without enough information do not count here.
6Week 1
8Week 2
8Week 3
12Week 4
Behind the Week 4 total
Open a movement to inspect its recorded contribution.
Back Squat3 sets
3 working sets × 5 reps × 100 kg. Sample 1RM reference: 125 kg (80% of 1RM).
Bench Press4 sets
4 working sets × 5 reps × 80 kg. Sample 1RM reference: 100 kg (80% of 1RM).
Deadlift3 sets
3 working sets × 5 reps × 120 kg. Sample 1RM reference: 150 kg (80% of 1RM).
Overhead Press2 sets
2 working sets × 5 reps × 50 kg. Sample 1RM reference: 70 kg (71.4% of 1RM).
Read heavy set count alongside relative intensity, repetitions and the intent of your programme.
Explore the Strength metricsHypertrophy
Muscle-group working-set distribution
Working sets · Quadriceps
10 setsWeek 4 · Week 3: 8 setsWorking sets assigned to a primary muscle group using the movement reference. This example focuses on the quadriceps.
6Week 1
8Week 2
8Week 3
10Week 4
Behind the Week 4 total
Open a movement to inspect its recorded contribution.
Back Squat3 sets
3 working sets. Quadriceps are a primary muscle group in the movement reference.
Leg Press4 sets
4 working sets. Quadriceps are a primary muscle group in the movement reference.
Leg Extension3 sets
3 working sets. Quadriceps are a primary muscle group in the movement reference.
Review muscle groups individually. One set can involve several primary groups, so adding every muscle total would count some sets more than once.
Explore the Hypertrophy metricsPower
Power-oriented set and repetition volume
Power sets
9 setsWeek 4 · Week 3: 6 setsWorking sets on movements whose classification qualifies as power or explosive work.
3Week 1
6Week 2
6Week 3
9Week 4
Behind the Week 4 total
Open a movement to inspect its recorded contribution.
Box Jump3 sets
3 recorded working sets of a power-qualifying movement.
One-Arm Kettlebell Swing3 sets
3 recorded working sets of a power-qualifying movement.
Push Press3 sets
3 recorded working sets of a power-qualifying movement.
This describes recorded power-oriented training. It does not measure the speed of your repetitions or your power output in watts.
Explore the Power metricsEndurance
Loaded volume and session density
Raw tonnage
3,600 kg-repsWeek 4 · Week 3: 3,000 kg-repsThe sum of load multiplied by repetitions across qualifying weighted working sets. The unit is kilogram-repetitions, or kg-reps.
2,400Week 1
2,800Week 2
3,000Week 3
3,600Week 4
Behind the Week 4 total
Open a movement to inspect its recorded contribution.
Goblet Squat1,080 kg-reps
3 sets × 15 reps × 24 kg = 1,080 kg-reps.
Dumbbell Romanian Deadlift1,800 kg-reps
3 sets × 15 reps × 40 kg combined load = 1,800 kg-reps.
Dumbbell Row720 kg-reps
3 recorded sets × 12 reps × 20 kg = 720 kg-reps.
Review the volume alongside effort and repetitions. Bodyweight or timed work needs other measures; this total is not a test of cardiovascular fitness.
Explore the Endurance metricsSeparate sample weeks for each pillar · Training recorded, with its meaning explained
Training-record perspectives
Session, week, block and programme review.
Use the overview to identify a pattern, then inspect the recorded sets and supporting detail.
Period comparison
Review weeks, months, quarters or a chosen date range. Keep the period length and amount of recorded training in view when comparing totals.
Explore your progressGoals and weekly targets
Define priorities and weekly targets. Compare recorded training with the selected commitment; target settings remain accessible from the phone.
Explore goals and targetsFrom U8L Training Library
Selected metric definitions in detail.
Understand what each measure counts, the information it needs and the limits of what it can tell you. Open a definition to see how it is calculated.
The complete library catalogue contains 56 metric references across10 pillars, including activity, consistency, mobility and stability. Browse every pillar and metric
Metric reference
Strength
Heavy Set Countsets
The number of working sets performed or planned at a heavy relative intensity.
How it is calculated
Counts working sets whose load, expressed as a percentage of 1RM, meets the heavy-set threshold.
Keep in mind
- Needs a planned percentage of 1RM or a compatible 1RM reference for the recorded load.
- Heavy sets cover a broader loading range than the stricter Strength-Zone Set Count.
Strength-Zone Set Countsets
The number of working sets that fall inside the stricter strength-training load and repetition zone.
How it is calculated
Counts working sets with high relative intensity and low repetition count according to the strength-zone rule.
Keep in mind
- Requires usable relative intensity and repetition data.
- Low values can be appropriate in hypertrophy, endurance, deload, or introductory phases.
Average Working Intensity%
The average relative load used across qualifying working sets.
How it is calculated
Expresses the load of each qualifying working set as a percentage of its 1RM reference, then averages those percentages.
Keep in mind
- Missing or incompatible 1RM data reduces coverage.
- Average intensity can hide a mix of very light and very heavy sets.
Heavy Tonnagekg-reps
The total weighted volume accumulated from heavy qualifying work.
How it is calculated
Adds load multiplied by repetitions across qualifying heavy working sets.
Keep in mind
- Only weighted, repetition-based heavy work contributes.
- Tonnage is not directly comparable across unrelated exercises.
Unique Heavy Movementsmoves
The number of different movements with qualifying heavy working sets.
How it is calculated
Counts each movement once, however many qualifying heavy sets it contains.
Keep in mind
- More movements are not inherently better for strength development.
- This does not assess technique quality or exercise importance.
High-Intensity Sessionssessions
The number of sessions that included at least one heavy qualifying set.
How it is calculated
Counts each session that contains at least one qualifying heavy working set.
Keep in mind
- One heavy set can make a session count.
- Frequency should be interpreted with recovery capacity and programme phase.
Work DemandWU
A workload measure for comparing the relative demand of planned sessions.
How it is calculated
Combines relative intensity and planned repetitions across qualifying sets.
Keep in mind
- Work units are not kilograms, reps, calories, or a physiological energy estimate.
- Compare work units within similar programme contexts. They do not measure work you have completed.
Metric reference
Hypertrophy
Working Sets Per Musclesets
The number of working sets assigned to each primary muscle group.
How it is calculated
Uses the movement reference to assign working sets to the primary muscle groups involved.
Keep in mind
- One set can count for more than one primary muscle group.
- Muscle roles come from the movement reference; individual muscle activation is not measured.
Hypertrophy-Zone Setssets
The number of working sets within the Hypertrophy metric’s load and repetition range.
How it is calculated
Counts working sets with compatible relative intensity and repetitions inside the hypertrophy-zone rule.
Keep in mind
- Requires relative intensity and repetition data.
- This counting range is broader than a single textbook range for hypertrophy training.
Close-to-Failure Setssets
The number of working sets logged or prescribed near failure using effort data.
How it is calculated
Uses recorded or planned RPE or RIR to count sets that meet the near-failure threshold.
Keep in mind
- Requires RPE or RIR data.
- Effort ratings are subjective and can be inaccurate.
Muscle Coverage Countmuscles
The number of muscle groups whose working sets reached the coverage threshold.
How it is calculated
Counts muscles whose primary working-set total reaches the active coverage threshold.
Keep in mind
- Interpret the count against the coverage threshold used in your training view.
- Coverage count does not indicate whether volume was optimal for any one muscle.
Metric reference
Power
Power Set Countsets
The number of working sets on movements classified as power, explosive, Olympic, or impact-oriented work.
How it is calculated
Uses the movement reference to count working sets that qualify as power-oriented training.
Keep in mind
- The metric uses movement classification, not velocity sensor data.
- A counted set does not establish that a movement or its difficulty suits you.
Power Session Frequencysessions
The number of sessions that included at least one power-qualifying working set.
How it is calculated
Counts distinct sessions with any qualifying Power work.
Keep in mind
- One qualifying set can make a session count.
- Session frequency does not show jump height, bar speed, or intent.
Power Movement Countmoves
The number of distinct power-qualifying movements trained or planned.
How it is calculated
Counts each qualifying movement once, even if it appears in several sets or sessions.
Keep in mind
- More movements are not automatically better.
- Movement variety does not measure output quality.
High-Impact Set Countsets
The number of working sets on movements classified as high impact.
How it is calculated
Counts working sets on movements marked as high impact in the movement reference.
Keep in mind
- High-impact work is not suitable for every member.
- This uses the movement’s classification. It does not measure ground reaction force.
Metric reference
Endurance
Raw Tonnagekg-reps
The total weighted working-set volume for muscular-endurance-relevant resistance work.
How it is calculated
Sums load multiplied by reps for weighted, repetition-based working sets.
Keep in mind
- Unloaded and timed endurance work may be under-represented.
- Tonnage alone does not show fatigue resistance or effort.
High-Rep Set Countsets
The number of working sets performed or planned at a high repetition count.
How it is calculated
Counts non-time-based working sets meeting the high-rep threshold.
Keep in mind
- Rep count alone does not prove low-load endurance intent.
- Timed holds and carries may be represented elsewhere.
High-Rep Tonnagekg-reps
The loaded volume accumulated from high-repetition working sets.
How it is calculated
Adds load multiplied by repetitions across qualifying weighted, high-repetition sets.
Keep in mind
- Bodyweight and unloaded high-rep work may not contribute.
- Similar totals can come from different movements, effort levels and training demands.
Interpretation limits
Each measure requires training context.
Your training analysis describes the sets you planned or recorded. More volume or more completed sets does not, by itself, prove a gain in strength, muscle or fitness.
Missing information stays visible
Some measures need load, effort or a compatible 1RM reference. Incomplete information limits what can be counted. An unavailable metric is different from zero work.
The unit matters
A load of 20 kg performed for 10 repetitions is 200 kg-reps of volume. Percentage intensity, set counts and workload scores answer different questions and keep their own units.
Your judgement stays central
Interpret the numbers alongside programme structure, recorded effort, notes and lift history. The detail informs the next training decision.